Q) I am Skinny Fat. The worst condition. My legs and arms are so thin, and yet my belly protrudes so much. Why? Help!
A) Hey. Please go through these posts first:
Skinny Fat People Vs Normal People
There are more comprehensive posts I have provided at the end, make sure to read that.
It’s possible to build a LEAN physique if you work hard for next 4-6 months.
The picture you send me puts you at around 22-25% body fat.
Since you don’t have the muscle mass to show either, there is a tendency to bulk!
Don’t do that!
I made the same mistake and gained mostly fat. Went from 20 percent body fat to 26 percent body fat.
A Skinny-Fat person has weak muscle building genetics. What works for us is low volume workouts using mainly compound lifts.
Because I decided to bulk up when at 18–20% I ballooned up and look like the picture in the middle.
Sure, I had some muscles to show, but I had a huge belly (measuring close to 39 inches).
Not good, not good at all, considering at that time I was also a health club owner. Started feeling like a hypocrite.
Anyways, over time, I completely ditched what the popular fitness advise dictated and truly listened to my body.
I stopped overtraining and only worked out 3 times a week, doing a hybrid spilt.
I made many changes in my diet, the biggest one was to shift my eating from 5-6 meals to only 2–3 meals a day.
Intermittent fasting really agreed with me.
Check out my Skinny-Fat free course (link below), where I cover all the 21 mistakes I made and how I rectified them. You will learn a lot and understand how a skinny-fat guy should build his physique.
Bottomline is that most skinny-fat guys are nowhere near their genetic potential. They can build muscle but they have to work smartly instead of simply grinding away in the gym.
If your body fat is above 15% you should lose fat and build muscle at the same time (or at the very least retain it).
Once you reach 10–12% body fat only then think about lean bulk (bulking with very less fat gain).
Dirty bulking (going crazy eating), will only give you belly fat and very little muscle.
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